20-Minute Vinyasa Yoga for Full Body

Dandasana

1 min(5-8 breaths)

Sit on your mat with both legs extended straight in front of you.

Janu Sirsasana

45 sec(5 breaths)

Sit with both legs extended.

Utkatasana

45 sec(5 breaths)

Stand in Mountain Pose with feet together or hip-width apart.

Marjaryasana–Bitilasana

45 sec(5 breaths)

Begin on all fours, wrists below shoulders, knees below hips.

Bhujangasana

45 sec(5-8 breaths)

Lie on your belly with your legs extended, tops of your feet on the mat.

Phalakasana

45 sec(5-8 breaths)

Begin in Downward Dog, then shift forward so wrists are below shoulders.

Salamba Bhujangasana

45 sec(5-8 breaths)

Lie on your belly with legs extended, tops of feet on the mat.

Malasana

45 sec(5-8 breaths)

Stand with feet slightly wider than hip-width, toes angled out.

Virabhadrasana II

45 sec(5-8 breaths)

Stand with feet about a metre apart.

Baddha Konasana

1 min(8-10 breaths)

Sit on your mat with both legs extended.

Supta Matsyendrasana

1 min(8-10 breaths)

Lie on your back with both knees bent.

Matsyasana (Supported)

1 min(8-10 breaths)

Place a bolster horizontally on your mat (or use two stacked blocks).

Savasana

3 min

Allow every muscle to soften completely. This is where the practice integrates.